How many calories are in 1 tablespoon of chia seeds?

One tablespoon of chia seeds (12g) has 58 calories. An ounce, about 2 tablespoons (28g), has 138 calories, and a quarter cup (40g) has 195. Per 100g, chia seeds contain 486 calories, dense fuel built from 30.7g of fat and 16.5g of protein.

Where does the 58-calorie figure for chia seeds come from?

The 58 calories per tablespoon is the USDA FoodData Central reference (FDC ID 170554), based on chia seeds at 486 cal/100g and a 12g tablespoon weight. Brands like Bob's Red Mill, Nutiva, and Anthony's Goods report 60-70 cal/tbsp depending on cup-vs-weight measurement, all within the USDA range. Variation comes from packing density, not the seed itself.

Do you measure chia seeds before or after soaking?

Always measure dry. A level tablespoon of dry chia weighs about 12g (58 calories), but the seeds absorb up to 10 times their weight in water, so soaked chia weighs far more while holding the same calories. Log the dry weight: a pudding made from 2 tablespoons is still 116 calories no matter how much it swells.

How much chia should I eat per day for weight loss?

One to two tablespoons daily (58 to 116 calories) is the sweet spot. Each tablespoon delivers about 4g of fiber, and the gel the seeds form slows digestion and stretches fullness for hours. Going past 2 tablespoons adds calories fast at 486 per 100g and can cause bloating, so build up gradually.

Chia seeds vs flax seeds: which is better?

Chia leads on fiber (9.6g vs 7.6g per ounce) and calcium (177mg vs 71mg). Flax counters with a little more protein (5.1g vs 4.6g per ounce), more omega-3 ALA, and lignans. Calories are close, 138 vs about 150 per ounce, and flax must be ground to digest while chia works whole. Rotating both is the easy answer.

Are chia seeds keto-friendly?

Very. An ounce has roughly 2.2g net carbs (11.8g total carbs minus 9.6g fiber), since fiber makes up over 80% of the carbohydrate. With 8.6g of fat per ounce they fit keto macros naturally, which is why chia pudding is a keto staple.

What nutrients are in chia seeds?

Per ounce (28g): 9.6g fiber (34% DV), 4.6g protein, and 8.6g fat including about 5g of omega-3 ALA, plus 177mg calcium and 2.2mg iron. Per 100g the totals are striking, 34.4g fiber and 631mg calcium, among the highest of any whole food.

How should I eat chia seeds?

Soak in liquid 10+ minutes to form gel (chia pudding), add to smoothies, sprinkle on yogurt/oatmeal, or use in baking as an egg substitute. Don't eat large amounts dry: they absorb liquid rapidly in your stomach.

How long do chia seeds last?

Whole dry chia keeps 2 years or longer in an airtight container away from heat and light; natural antioxidants protect its 30.7g of fat per 100g from oxidizing quickly. Prepared chia pudding lasts 5 to 7 days in the fridge. A bitter or fishy smell means the oils have turned, so toss that batch.

All Foods

Calories in Chia Seeds

USDA Verified · FDC 170554 · Jun 2026

58 calories

per 1 tablespoon (12g)

16.5g

Protein

42.1g

Carbs

30.7g

Fat

34.4g

Fiber

Per 100g raw

Serving Sizes & Calories

Serving Size	Weight	Calories
1 tablespoonStandard	12g	58 cal
1 oz (2 tbsp)	28g	138 cal
1/4 cup	40g	195 cal
100g	100g	486 cal

486 calories per 100g raw

Complete Nutrition Facts

Per 100g raw

486 calories

Protein16.5g

Carbohydrates42.1g

Fat30.7g

Saturated Fat3.3g

Monounsaturated Fat2.3g

Polyunsaturated Fat23.7g

Fiber34.4g

Sodium16mg

Calcium631mg

Iron7.7mg

How Chia Seeds Compares

Chia Seeds next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Chia Seeds	486	16.5g	42.1g	30.7g	34.4g
Flax Seeds	534	18.3g	28.9g	42.2g	27.3g
Sunflower Seeds	609	18.9g	24.5g	48.4g	7.2g
Almonds	579	21.4g	21.8g	50.7g	12.5g
Pumpkin Seeds	559	30.2g	10.7g	49g	6g